CrossFit Hanover – CrossFit

Warm-up

Coaches Choice! (No Measure)

Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.

Daily WOD

Metcon (No Measure)

AMRAP 15min of the following:

50/35 Cal Buy In – Echo Bike

200’ Partner Carry (switch every 50’) then Complete an Ascending Ladder in time remaining of 1/3/5/7/9/etc

DB Thrusters 50/35’s

Pullups

Rest 5min, then AMRAP 15min of the following:

50/35 Cal Buy In – Ski Erg

200’ Partner Carry (switch every 50’) then Complete an Ascending Ladder in time remaining of 1/3/5/7/9/etc

DB Devils Press wo Pushup 50/35’s

Ring Dips